Warm-up
2 Rounds:
10 PVC Pass Throughs
5 PVC Overhead Good Mornings
5 PVC Overhead Squats
Strength
Every 2 minutes for 10 minutes
5 Overhead Squats
MetCon:
As Many Reps as Possible in 15 minutes
2 Deadlift
30 Double Unders
2 Bar Muscle-up
4 Deadlift
30 Double Unders
4 Bar Muscle-up
6/30/6, 8/30/8, etc…
*Pace Goal: get through 10 reps of deadlift and Bar MU
*if you get through 10 reps of deadlift and Bar MU your score is 210 (150 double unders, 30 each of deadlift and Bar MU)
Beginner: KB Deadlift, Ring Rows/Bench Dips
Intermediate:135/95, Pull-ups/Ring Dips
Advanced: 155/105
Sport: 185/125, Ring MU